Easy and healthy breakfasts with 20g of protein and less than 400 kcal.
Nutritionist Gonçalo Matias Santos invites you to try these 3 simple and healthy breakfast recipes, with 20g of protein and less than 400kcal.
Yoghurt bowl with fruit and oats
125gr natural low-fat solid yoghurt
4 tablespoons oat bran
1 banana
1 teaspoon ground cinnamon (optional)
Take the yoghurt out of the fridge and put it in a bowl. Next, peel the banana and cut it into small pieces or slices.
If you choose to add cinnamon, add it to the yoghurt and mix until completely incorporated.
Add 4 tablespoons of oat bran to the yoghurt and mix.
Place the banana slices on top of the mixture. If you wish, add more cinnamon, other fruits or toppings of your choice.
Light cheese spread + Fruit + Medium protein yoghurt
3 teaspoons of light cheese spread (27g)
3 slices of pineapple, 1 orange, 2 mandarins, 1 apple, 1 pear, 1 pomegranate or 1 banana
1 small wholemeal/cereal/rye bread (50g)
1 yoghurt/pudding/drink with 10g to 20g of protein
Spread the cheese on the bread and serve with fruit and yoghurt.
Cheese and tomato toast + Kefir + Fruit
1 small wholemeal/cereal/rye bread (50g)
2 slices of flamengo cheese (-50% fat)
2 cherry tomatoes, halved
1 cup liquid kefir with no added sugar (200g)
Ground pepper, dried oregano and fresh basil leaves
3 slices of pineapple, 1 orange, 2 mandarins, 1 apple, 1 pear, 1 pomegranate or 1 banana
Cut the bread in half to form two slices. Then place a slice of cheese on one of the halves and the tomatoes on top. If you choose to season, add pepper and oregano to taste. Cover with the other slice of cheese and bread.
Place the stuffed bread in the toaster and toast for 2-4 minutes. If you don't have a toaster, place the stuffed bread in a frying pan and let it melt, turning the bread so that it toasts on both sides. Add basil leaves if desired.
Accompany the toast with a glass of kefir and the fruit.
As these recipes are examples of complete breakfasts or snacks, they can also be used post-workout. If used as a pre-workout, the meals should be eaten at least 1 to 1.5 hours before exercise to avoid intestinal discomfort.
Try these breakfasts and share them with us on social media.
And don't forget to book your first nutritional advice session completely free of charge. Find out more in our nutricion and fill in the form for more information.
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